Along with consuming the nighttime drink, milk, prior to bed, Dr. Shapiro encourages practicing the following nighttime routine:
- NO SUGAR - A bowl of frosted marshmallow flakes or a scoop of ice cream can be very tempting as nighttime snack. Sugary foods will cause a sudden spike in blood sugar levels, followed by a crash one to two hours later. This may lead to restlessness and nighttime wakening. Avoiding sugar will help relax the body before bed and enhance both depth of sleep and sleep quality. .
- SHUT OFF - Most of us aren't getting enough sleep because we're always "ON." We're over-scheduled and over-stimulated with television, computers, smartphones and other electronic devices. Why not dedicate the last hour before bed to YOU? Take the time to decompress, take a bath and turn off electronic devices. Doing so will keep your mind at peace, preparing you for a good night's rest.
- TO-DO LIST - If you find yourself thinking of things you need to do after you've left the office for the day, write them down on a piece of paper (or your phone's notepad) and put them away. Not only will you have a clear roadmap for the next morning, but you'll also clear your head and focus on rest.